ball slam

WEEK 8 - SQUAT

Andrew, Lindsey, and Janet rowing hard!

Andrew, Lindsey, and Janet rowing hard!

Tempo squat 5x5 @ 75% 3-0-X-0

MERCURY I

AMRAP 10 minutes
50 double unders
30 squats
10 ball slams

MERCURY II

AMRAP 10 minutes
150 single skips
30 squats
10 ball slams

WEEK 7 - SQUAT

Friends and family working to build stronger relationships and stronger bodies!

Friends and family working to build stronger relationships and stronger bodies!

Tempo squat 4x5 @ 75% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
100m slam ball run
10 ball slams
100m slam ball run
10 slam ball squats
100m slam ball run
10 slam ball overhead squats

MERCURY II

3 rounds (12 min cap)
100m run
10 ball slams
100m run
10 squats
100m run
10 DB overhead squats

WEEK 6 - CONDITIONING

Kevin with some mapmakers

Kevin with some mapmakers

For time (10 min cap)
Row 1000m
50 wall balls
50 KB swings
Rest 3 minutes

3 rounds (10 min cap)
400m run
25 ball slams
Rest 3 minutes

3 rounds (10 min cap)
20 DB thrusters
15 calorie air dyne
10 hollow rocks

WEEK 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

WEEK 9 - CONDITIONING

Ryan, Eddy, Jules and Youssef with some manmakers

Ryan, Eddy, Jules and Youssef with some manmakers

MERCURY I

AMRAP 10 minutes
5 DB power snatch
10 box jumps
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 knees to elbows
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
30 double unders

MERCURY II

AMRAP 10 minutes
5 DB power snatch
10 step ups
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 hanging knee raises
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
60 single skips

WEEK 13 - CONDITIONING

The 09:30 crew getting to get a short run outside with some squats and burpees

The 09:30 crew getting to get a short run outside with some squats and burpees

2-3 rounds (12 min cap)
400m run
10 box jumps
10 ball slams
Rest 3 minutes

3 rounds (12 min cap)
200m run
10m bear crawl
5 push-ups
10m bear crawl
5 push-ups
150m row
Rest 3 minutes

3 rounds (12 min cap)
400m run
250m row

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WEEK 2 - CONDITIONING

bear crawl

12 minute clock
1 burpee
40m sprint
2 burpees
40m sprint
3 burpees
* Add a burpee each round *
Rest 3 minutes

10 rounds (12 min cap)
10 wall balls
15 double unders
Rest 3 minutes

AMRAP 4 minutes
3 chest to bar pull-ups
6 ball slams
AMRAP 4 minutes
3 handstand push-ups
6 hollow rocks
AMRAP 4 minutes
3 power cleans @ 25% squat
6 toes to bar

The Comparison Trap: Can You Use It For Good?

WEEK 15 - CONDITIONING

Andrew, Lindsey, and Julianne getting some sprint rows in

Andrew, Lindsey, and Julianne getting some sprint rows in

AMRAP 12 minutes
20m prowler push
10 pull-ups
20m prowler push
10 burpees
Rest 2 minutes

AMRAP 12 minutes
250m row
15 wall balls
20 double unders
Rest 2 minutes

6 rounds (12 min cap)
12 KB swings
12 ball slams
12 hollow rocks
12 renegade rows

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